Short breaks, simple exercises, and proper nutrition sprinkled throughout your workday will help you to feel less exhausted after a long day of computer work. As part of developing a good self-care routine, properly setting up your workspace can help you to feel less fatigued by reducing the amount of unnecessary stress placed on your body. Learn how to push through computer fatigue while working, as well as some tips and tricks for avoiding it in the future, in this article.
Method 1 Staying Alert at the Computer
1. Taking a short break every 30-60 minutes is recommended. Take a few minutes to close your eyes and relax your shoulders and arms. Make use of this time to stretch and move different muscle groups. Stretch, refill your water bottle, or take a short walk to a different part of your home or place of business.
On your break, take a quick 10-minute brisk walk around the block to improve your blood circulation and increase your physical and mental energy.
2. Take a walk outside to get some fresh air and natural light. Breathing in fresh air helps to increase the amount of oxygen in your lungs, which helps to improve your mental clarity. Exposure to natural light during the day will remind your body that it is still the active part of the day if it is a sunny day.
If you are unable to get outside, open the blinds and, if at all possible, move closer to a window to maximise your exposure to natural sunlight.
3. Music that is upbeat should be played. Music stimulates the release of feel-good neurotransmitters in your brain, which helps you to remain not only happy but also focused. If you’re working on a complicated project, try listening to music without lyrics to keep distractions to a minimum.
Jazz musicians such as Miles Davis and John Coltrane both have albums that are lyric-free but still maintain a steady tempo while remaining lively.
Classical music is typically devoid of lyrics and is often upbeat in tone and tempo. Try out Schubert’s Symphony No. 5 or Vivaldi’s Four Seasons for a change of pace.
4. Every 30 minutes, perform eye exercises. Long periods of time spent staring at a computer screen can result in severe eyestrain. To keep eye fatigue (and pain) to a bare minimum, try the following exercises:
Eye rolls: Close your eyes and slowly move your eyes around in circular motions for one minute, keeping them closed.
10-10-10: Every ten minutes, take a 10-second look at an object about ten feet away from you. Instead of staring at the object, blink naturally and allow your eyes to relax on it.
5. Make a slight adjustment to your posture. When you have poor posture, your muscles have to work much harder in order to keep your body upright. As a result of overworking your muscles, you should readjust to the following orthopaedic surgeon-approved position when you notice yourself slouching:
Straighten your spine so that your ears and shoulders are in line with one another.
Upper arms should be kept close to your body while you are relaxing them. Increase the length of your lower arms so that they are straight in front of you and you can comfortably reach the keyboard and mouse. It’s possible that you’ll need to move your chair closer to the keyboard.
Your feet should be flat on the floor (you may need to adjust the height of your seat).
6. Make sure to drink plenty of water. Due to the fact that dehydration causes fatigue, it is essential to drink plenty of water throughout the day. It’s possible that feeling tired is your body’s way of informing you that it’s thirsty. Instead of reaching for a cup of coffee or an energy drink, try reaching for a glass of water. Caffeine can make you feel more tired if you consume too much of it.
7. Try the Bellows Breathing Technique to see how it works for you. This exercise, which is recommended by both doctors and yoga practitioners, will increase your energy levels and help you to regain your mental clarity. Do not attempt this if you suffer from a breathing disorder.
Place your spine in an upright position and check that you are comfortable.
Take rapid inhalations and exhalations through your nose while keeping your mouth closed. Each breath should be the same length, but they should be taken quickly (3 in-and-out breath cycles per second).
Continue to take short breaths for 15 seconds, and then resume your normal breathing pattern.
You should stop immediately if you begin to feel dizzy.
8. Extend your back muscles. These back exercises will help to keep your spine in good condition and your concentration sharp.
Extend both arms to the ceiling with your fingers intertwined while seated to stretch the upper and lower backs of the body Make sure your arms are completely straight before slowly leaning from side to side.
Back arching: Take a few steps back and use your hands to support your lower back. Take a gentle arching motion with your back, holding the pose for 5-10 seconds.
9. Make use of neck exercises. Long-term computer use, particularly if your computer setup is not ergonomically sound, can put strain on the neck. Keep your neck muscles from becoming stiff by employing the techniques listed below. Each of the following exercises should be done several times:
Head rolls: While sitting, bring your ear close to your shoulder and hold the position for approximately 10 seconds, then repeat. Continue to roll your neck down and over to the other side, slowly at first (so that your other ear is lowered to the other shoulder).
Head Turns: Turn your head to the right and look over your shoulder for a total of 10 seconds while maintaining the position. Afterwards, slowly turn your head to the left and repeat the process.
Method 2 Changing Your Environment
1. Make use of the appropriate chair. You can take steps to prevent fatigue by making some modifications to your work environment. When you sit in a chair that is properly fitted and supported, you will experience a significant reduction in muscle fatigue and pain caused by computer use. Armrests that are strong enough to support the weight of your arms should be included in your chair. While you are at rest, they should be able to adjust so that your elbows are in line with your waist when your forearms are not.
A seat that’s at least an inch wider than your thighs and hips is ideal for sitting comfortably. The bottom of the seat should also be slightly sloping downward.
A height-adjustable base, allowing you to work with your feet flat on the floor while standing.
Wheels, preferably five wheels attached to a five-point base for the most support possible.
A backrest that is designed to support your lumbar region (lower back). Try wrapping a towel around your waist and placing it behind you in your chair if your chair does not have lumbar support.
2. With your laptop, you should use a monitor, mouse, and keyboard. If you do the majority of your computer work on a laptop, you’ve probably noticed that laptops are not designed for extended periods of time. Long-term laptop use will result in neck, hand, and wrist fatigue much more quickly than using a standard setup. You can either connect a monitor and input devices to your laptop or use a docking station to connect your laptop to a monitor and input devices.
3. Configure your desktop for maximum comfort and productivity. Workspace organisation is important for maximising efficiency when using a computer and minimising energy waste.
Placing the keyboard directly in front of you (rather than at an angle) will allow you to type with your wrists straight while doing so. As you type, sit close to the desk so that your arms rest on the armrests of your chair.
Place your monitor at eye level, at least 18 inches away from your face. (See figure.)
4. Remove glare from your computer screen. Besides making it difficult to see what is on the screen, glare is also a significant contributor to fatigue in the eyes of those who work in front of computers. If your screen has a glare on it, tilt it slightly until it is glare-free before continuing (glare is a cause of eye fatigue). If glare is still an issue, try the following:
Change the overhead lighting for table lamps.
If glare is emanating from a window, a curtain or blinds can be used to reduce the amount of light.
If at all possible, relocate your workspace to a location with less glare.
Purchase a screen that reduces glare or a glare-proof monitor.
5. Maintain a temperature of approximately 71 degrees in the room (F). According to research, this is the most productive temperature for a worker’s efficiency. Temperatures that are too warm can cause fatigue, while temperatures that are too cool can be distracting.
Method 3 Practicing Self-Care
1. Snack on small, frequent portions of food. Consuming nutritious snacks throughout the day helps to maintain a stable blood sugar level and a clear mind. Make unprocessed snacks such as fruits, vegetables, and nuts a part of your daily routine, even if you don’t have a long day of computer work scheduled.
2. Reduce your intake of caffeinated beverages. While a cup of coffee may provide a brief burst of energy, drinking too much of it can result in a severe caffeine crash. Limit your caffeine intake to no more than 1-2 cups per day, and avoid consuming caffeine after 3 p.m. if possible.
3. Consume a well-balanced breakfast. If you know you will be working on a computer for the majority of the day, start your day with an energising meal. Instead of breads and sugary cereals, try a protein-enhanced smoothie, overnight oats, or a homemade breakfast burrito instead.
4. Reduce the amount of time you spend on the computer. In the event that you use the computer for both work and play, look for areas where tasks can be completed without the use of a computer or other electronic device. Computer fatigue is reduced as a result of spending less time in front of a computer. Here are a few illustrations:
Instead of relying solely on a computer to generate ideas, lists, reports, poems, and so on, write them down on paper.
In case you’re a computer gamer, you might want to try some off-screen games such as live action role-playing games, Soitaire, or Magic: The Gathering instead.
Instead of using video chat, make calls using a regular phone.
Instead of using your laptop to watch a DVD, you should use your television. Because you’ll be sitting further away from the screen, it’ll be better for your eyes in the long run.
5. Take a long, hot bath. If your muscles are sore after a long day of computer use, take a warm bath to relieve the tension in them. To relax your central nervous system, you can add epsom salt, sea salt, herbs, and essential oils to your bath.
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